GROUP CLASS WORKOUT

Warm Up:
Trainer Choice

MetCon:
Welded:
17.3
Prior to 8:00, complete:
3 Rounds
6 chest to bar pull ups
6 squat snatches (95#/65#)
3 Rounds
7 chest to bar pull ups
5 squat snatches (135#/95#)
Prior to 12:00, complete:
3 Rounds
8 chest to bar pull ups
4 squat snatches (185#/135#)
Prior to 16:00, complete:
3 Rounds
9 chest to bar pull ups
3 squat snatches (225#/155#)
Prior to 20:00, complete:
3 Rounds 
10 chest to bar pull ups
2 squat snatches (245#/175#)
Prior to 24:00, complete:
3 Rounds
11 chest to bar pull ups
1 squat snatch (265#/185#)

scaled:
jumping chin over bar pull ups
squat snatches or power snatches with overhead squats permitted Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.

Welded Lean:
5 Rounds
15 ring rows
15 air squats
15 med ball slams (20#/16#)